SUPER HOME FRIENDLY - Resistance Band Workouts
Get better with bands, baby! These joint-friendly routines use a mix of big bands and mini-bands to work your whole body with a particular emphasis on your hips, shoulders & core. You can get our bands here: https://www.gardenofgainz.com/equipment#/resistancebands
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Bands & Bells 2 – February 2019
Perform each move for 30 seconds of work with 15 seconds of rest between moves:
1. Band Diagonal Chops- Left
2. Band Diagonal Chops- Right
3. Mini-Band Walks + Jump- Linear
4. Kettlebell Bottoms-Up Side Plank- Left
5. Kettlebell Bottoms-Up Side Plank- Right
6. Mini-Band Walks + Jump- Late... -
Mini-Band & Low Box – January 2019
Workout 2 – Mini-Band & Low Box
Perform each move for 2 minutes of work with 30 seconds of rest between moves:
Lateral Hip-Walk Complex (60 seconds each)
Dead Bug/Mountain Climber Complex (60 seconds each)
Quick Step Low Box Complex (60 seconds each)
Pushup/Bear Row Complex (60 seconds e... -
Bands & Bells 1 – February 2019
Perform each move for 30 seconds of work with 15 seconds of rest between moves:
1. Kettlebell Mini-Band 1-Leg Hip-Hinge- Left
2. Kettlebell Mini-Band 1-Leg Hip-Hinge- Right
3. Band 1-Arm Overhead Press- Left
4. Band 1-Arm Overhead Press- Right
5. Band 1-Arm Bent-Over Row- Left
6. Band 1-Arm Bent... -
Barbell & Band – March 2019
Perform each move for 60 seconds of work with 20 seconds of rest between moves:
1. 1-Arm Banded Press- Left
2. 1-Arm Banded Press- Right
3. 1-Arm Banded Row- Left
4. 1-Arm Banded Row- Right
5. Banded Push-Back Split Squat- Left
6. Banded Push-Back Split Squat- RightThat’s 1 round. Per...
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July 2019 – Single Band
This killer total body core workout only requires a single resistance band anchored to a door, pole, power rack or any other smooth and stable unit at about knee to waist-level. You can get the bands and anchoring solutions we recommend at GardenOfGainz.com. The shoulders, glutes, and abs are the...
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June 2019 – Bands & Shadow Boxing
This is a band version of Workout 2. The big bands will both provide resistance on the punches and create a unique recoil effect that will increase the turnover on your punches. The mini-band will improve your stance and footwork and absolutely smoke your hips. If you’re concerned about chaffing,...
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May 2019 – Dumbbells & Bands
WORKOUT 5 uses a pair of dumbbells and a single resistance band. Besides the split squats which combine bells & bands in the same set, you'll first perform each move with dumbbells, rest 20 seconds, and then perform that same move again with bands. Following a dead-weight exercise with a band mov...
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Resistance Bands – October 2018
WORKOUT 3 – Resistance Bands
Perform each move for 40 seconds of work with 20 seconds of rest between moves:
Band Pushup to Mountain Climber
Band ISO Bulgarian Hip-Hinge Pull-Aparts – Left Leg
Band ISO Bulgarian Hip-Hinge Pull-Aparts – Right Leg
Band Bulgarian Split Squats Thrusters – Le... -
Mini-Bands – October 2018
WORKOUT 4 – Mini-Bands
Perform each move for 40 seconds of work with 20 seconds of rest between moves:
Mini-Band ISO Glute Bridge Abductions – Above / Below Knee
Mini-Band Dead Bugs – Around Feet
Mini-Band Hinged Drop Squats – Above / Below Knee
Mini-Band Mountain Climbers – Around Feet
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Mini-Band Complex (Band Around Wrists) – December 2018
Workout #5 – Mini-Band Complex (Band Around Wrists)
Perform each move for 30 seconds with little to no rest between moves:
1. Bear Walkouts
2. Pushup Walkouts
3. Squat ISO
4. Linear Plank Walk
5. Bent-Over Rows
6. Lateral Plank Walk
7. Overhead Split Squats – Left
8. Overhead Split... -
Resistance Bands – November 2018
Perform each move for 20 seconds of work with 10 seconds of rest between moves:
1. Hammer Curls
2. Overhead Presses
3. Split Rows- Left Leg
4. Split Rows- Right Leg
5. X-Band Split Squat- Left Leg
6. X-Band Split Squat- Right Leg
7. Band Pushups
8. Band Mountain ClimbersThat’s 1 rou...
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Mini-Band Complex (Band Above Knees) – December 2018
Workout #2 – Mini-Band Complex (Band Above Knees)
Perform each move for 30 seconds with little to no rest between moves:
1. Glute Bridge ISO
2. Glute-Ham Walkouts
3. Linear Bear Crawl
4. Lateral Bear Crawl
5. In-And-Out Squats
6. Rotational Bear Crawl – Clockwise
7. Rotational Bear C... -
Workout 5: Bands – Sep 2019
Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:
Round 1: Strength Combos Stack
Alternating Lateral Lunge to Row @ 90 seconds
Alternating Reverse Lunge to Row @ 90 secondsRound 2: Shadow Boxing Combo*
Band Jab Body- Cross Head Com...
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Workout 3: Bands – Sep 2019
Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:
Round 1: Strength Stack
Band Bulgarian Rows- Left Arm, Right Leg @ 90 seconds
Bodyweight Bulgarian Split Squats- Right Leg @ 90 secondsRound 2: Shadow Boxing Combo*
Band 1-2 Combos ...
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October 2019 – Bands
Alternate between 30 seconds of work and 30 seconds of rest for each move:
Stationary Running
Leaning Vertical Jumps
Shuffle Left
Shuffle Right
Backpedal Left
Backpedal RightThat’s 1 round that takes 6 minutes to complete. Perform up to 5 total rounds for a 30-minute workout.
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WORKOUT 2: DEATH BY BANDED BULGARIANS (FREE BAND)
- Alternate between 40 seconds of work and 20 seconds of rest on each leg before moving on to the next round
- Grab a single band, ideally with 2-3 levels of resistance to mix between
- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)
ROUND 1: BSS ISO Pull-Aparts Ladder
RO...
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WORKOUT 5: DEATH BY BANDED BULGARIANS 2.0 (Bands-Attached)
- Alternate between 60 seconds of work and 30 seconds of rest on each leg before moving on to the next round
- Anchor a single band to a door, wall, pole, or power rack, ideally with 2-3 levels of resistance to mix between
- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)
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WOW Week 2 January 2020 Part 2
BANDS BURNER COUNTDOWN INTERVALS
WOW January 2020 Week 2: https://tdbj.me/Jan2020wk2
Annual/Weekly Training Schedule: https://tdbj.me/Annual-Training-ScheduleAll my apparel is from my men’s athleisure line at SleevesSoldSeparately.com
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